Running school
for adults

Start your journey from the couch
to the marathon finish line

№1 in Europe
According to IRONMAN ranking

Our achievements

500

people were taught to run 10 km

240

people were prepared to run half-marathon (21,1 km)

200

87 people were trained to run the marathon (42,2 km)

64

IRONMAN finishers

12

years of training amateurs for triathlon

Records

21,1 КМ

1:14

1:37

42,2 КМ

2:48

3:25

YouTube

Ukrainian-language YouTube about triathlon and running

HOW DID WE DO IT?

training plan for amateur

4 hours a week to prepare for the FULL MARATHON at your convenience

personal tutor

community of like-minded english-speaking teammates

97% of our athletes didn’t do sports systematically before team404

lectures, events, communication

Takes into account specific demands of training level, schedule, built on scientific methodologies, personal test results and goals

By training scientifically effective we can afford low training volumes and time saving on the way to your goals

Your progress analysis via personal call, running technique correction, answering your questions about the training process

Team 404-members chats all over the world

We specialize in training of amateurs with any level of physical form, age, weight and gender

Educational lectures, choosing of(picking out) sports gear, nutrition, recovery and vitamins recommendations, team-zooms

Takes into account specific demands of training level, schedule, built on scientific methodologies, personal test results and goals

By training scientifically effective we can afford low training volumes and time saving on the way to your goals

Your progress analysis via personal call, running technique correction, answering your questions about the training process

Team 404-members chats all over the world

We specialize in training of amateurs with any level of physical form, age, weight and gender

Educational lectures, choosing of(picking out) sports gear, nutrition, recovery and vitamins recommendations, team-zooms

For whom?

Training programs

My first 10km

You have never run before, but always dreamt to?
Did you start 100 times but always gave up after a couple of training sessions?
Do you think running is not your cup of tea?

My first half marathon

Do you run 5-10km but can’t increase the volume?
10 km is not challenging enough and you want more?
Do you dream of running a marathon but it looks scary?

My first marathon

Do you dream of running a marathon?
Do you want to do something you'll be proud of your whole life?
Or to set an example for your kids and social circle?

Ultramarathon

42km is no longer the limit of dreams and possibilities?
Have you run several marathons, but now you want a new goal?
Do you want to train even more systematically, smarter and more productively?

Our manager will always help if you can't find the right package

How does it work?

Start your training journey with Team404

This is a sample-plan of work with our team.

We have a personal approach to each student, so an adapted individual plan awaits you
1. GOAL

Goal

Defining your baseline data: physical training, current form, races ambitions. Goals and terms set up with your personal tutor.
2. PLAN

Plan

Study of the stages on the way to your goal, progress zones identifying, building of the preparation period training plan.
3. PREPARATION START

Preparation start

Start of the practices, providing access to educational materials, nutrition recommendations, sports gear selection.
4. START

Start

Regular practices by the plan, set up for the main race, nutrition adjustments, the race
5. ANALYSIS

Analysis

Analyzing the whole preparation process and the race itself, strong & weak points indicating, next goal set up.

Step 1
Step 2
Step 3
Step 4
Step 5

TEAM

tap the cards to see more details

Volodymyr Ostrykov

founder & head coach
- Coaching experience
  
  8 years
- Athletic experience
  
  20 years
- Personal best IRONMAN
  
  9:25:00
Volodymyr Ostrykov

founder & head coach
- Prepared 51 IRONMAN

- Coach of the strongest amateurs of Ukraine

- Five time junior triathlon champion of Ukraine
Maria Radko

running coach
- Coaching experience
  
  4 year
- Athletic experience
  
  10 years
- Personal best MARATHON
  
  2:46
Maria Radko

running coach
- Ukrainian record holder in 12-hour running

- Master of Sports of Ukraine in athletics

- Multi-time medalist of Ukrainian and European marathons/half-marathons
Sergii Duniak

running coach
- Coaching experience
  
  3 years
- Athletic experience
  
  15 years
- Personal best MARATHON
  
  2:58
Sergii Duniak

running coach
- Taught 150+ people to run

- 5 times marathon finisher and 10+ half marathon finisher

- Trail races participant (48 and 61 km)

PACKAGES (ONLINE)

progress

Economy

59$/month

Personalized monthly training plan
Monthly training review

progress

Standart

85$/month

Personalized training plan
WEEKLY training review by a coach
Group training sessions on Zoom

progress

VIP

300-500$/month

Personalized training plan
DAILY coach support and review of each workout
Review of running, swimming, and cycling TECHNIQUE 2–3 times a week
Partially includes MERCH that we produce

Answers to Questions:

- Will your team be suitable if I am a complete beginner and have never done sports?

Team404 — specializes in training amateurs. 90% of our team came to train from 'zero', didn't know how to run properly.
- Will your team suit me if I have health issues (injuries or restrictions on the amount of physical activity, etc.)?

Team trainers develop a personal training plan for each student, which takes into account all your initial data. In addition, you will be assigned a coach who will monitor your training, well-being and progress. Amateur sports are first of all about health, and only then about sports achievements.
- What training package should I choose if I have never run but want to run MARATHON?

All training packages will lead you to your goal, the only difference is how much time, effort, and resources you will spend on it. Most students train on the STANDARD package. The VIP package makes your life as easy as possible and leads you to your goal much faster. In the ECONOMY package, most of the progress will be up to you. Choose a package depending on what resources you currently have.
- Is MARATHON harmful?

If you consider MARATHON as a burden on the body, really, it is not very useful. But we are following philosophy - in order for you to complete the distance, you need to become as healthy as possible and balance your body, develop the main organ systems. During the preparation for the start, you will become the most pumped version of yourself for your entire life, and this will allow you to comfortably complete the MARATHON and avoid injuries. With reasonable and good preparation, MARATHON does not harm the body.
Do I have to train 2 times a day, to prepare for MARATHON?

The average amount of training to prepare for the full MARATHON distance is 4-6 hours per week (average week per year). Usually, 3 weekdays training for 1 hour and one training up to 2 hours on weekends. Training 2 times a day is used only to achieve higher results, for example, covering a distance faster than 3 hours.
- Is training expensive?

For a comfortable trainings, you will need an equipment for running. Thanks to the team's extensive partner program, you can buy everything at special prices that are valid only for our athletes, and a personal curator will recommend what is best for you.

Running school for adults

Our achievements

500

240

200

64

12

YouTube

HOW DID WE DO IT?

How does it work?

TEAM

PACKAGES (ONLINE)

Answers to Questions:

- Will your team be suitable if I am a complete beginner and have never done sports?

- Will your team suit me if I have health issues (injuries or restrictions on the amount of physical activity, etc.)?

- What training package should I choose if I have never run but want to run MARATHON?

- Is MARATHON harmful?

Do I have to train 2 times a day, to prepare for MARATHON?

- Is training expensive?

Running school
for adults